or Connect
Styleforum › Forums › Culture › Health & Body › Random health and exercise thoughts
New Posts  All Forums:Forum Nav:

Random health and exercise thoughts - Page 3475

post #52111 of 57263
As I cut down Im starting to realize my chest is non existent. That is probably why my bench is so shit. What bench angles are people using for incline? I'm feeling like anything more than 20 degrees is no bueno. At 30 degrees you literally have half the load on your shoulders.
post #52112 of 57263
Quote:
Originally Posted by Cool The Kid View Post

As I cut down Im starting to realize my chest is non existent. That is probably why my bench is so shit. What bench angles are people using for incline? I'm feeling like anything more than 20 degrees is no bueno. At 30 degrees you literally have half the load on your shoulders.

I do incline DB at 30 degrees and BB at whatever the bench is locked in at (I think 30)
post #52113 of 57263
I do really slight incline. Like either lowest setting on an adjustable bench, but more often just a 45 bumper stuck under the head. That's my primary angle for benching, I rarely do flat. Low decline neutral-to-primates are also really good. There are EMG studies showing low incline to be the best angle (by a considerable amount) for chest development and flat bench is usually somewhere around 5th or 6th.
Moral - Flatt bb is pretty shit for chest development.
post #52114 of 57263
Lol. Neutral to pronated. Aka twist press.
post #52115 of 57263

Very slight incline has been shown to be enough for different activation, IIRC. I do something like 15-20 degrees.

post #52116 of 57263
Quote:
Originally Posted by conceptionist View Post

@Aidan K
I'd say 495-500 tops. You grinded a bit in the middle so there doesn't seem to be that much left.

Thanks! I'm terrible at judging what I'm capable of even from video. I wouldn't have guessed as high as 495 myself, but your guess is in line with what some gym people think plus some other people I've shown the video to. I'm probably over thinking it haha, but my first regional Champs is coming fast.
post #52117 of 57263

Should I wait at least 48 hours in between squat days?

post #52118 of 57263
Quote:
Originally Posted by Cool The Kid View Post

As I cut down Im starting to realize my chest is non existent. That is probably why my bench is so shit. What bench angles are people using for incline? I'm feeling like anything more than 20 degrees is no bueno. At 30 degrees you literally have half the load on your shoulders.
with dumbells change the movement pattern so you feel more stress in your pecs. I go wide and way below where a bar would stop when doing incline db press. By wide I mean I flare my elbows out.
post #52119 of 57263
Dunno, this is my bro shoulder / tricep day. hopefully it will help me fill out

Seated military press - 12,10,8,6,12
standing arnold dumbell press - 4 x 10
smith machine military press - 3 x 20
bent over cable laterals - 4 x 10
seated dumbell front delt raise - 4 x 10
shrugs - run the rack
dips 3 x 15
skullcrushers - 12,10,8,6,15
single arm cable pushdowns - 3 x 12
post #52120 of 57263
Quote:
Originally Posted by accordion View Post

Should I wait at least 48 hours in between squat days?

you don't have to. you can squat every day if you want.
post #52121 of 57263

This newly published study is very relevant for the incline-chest-activation discussion.

 

Quote:
This study compared the muscular activation of the pectoralis major, anterior deltoid and triceps brachii during a free-weight barbell bench press performed at 0°, 30°, 45° and –15° bench angles. Fourteen healthy resistance trained males (age 21.4 ± 0.4 years) participated in this study. One set of six repetitions for each bench press conditions at 65% one repetition maximum were performed. Surface electromyography (sEMG) was utilised to examine the muscular activation of the selected muscles during the eccentric and concentric phases. In addition, each phase was subdivided into 25% contraction durations, resulting in four separate time points for comparison between bench conditions. The sEMG of upper pectoralis displayed no difference during any of the bench conditions when examining the complete concentric contraction, however differences during 26–50% contraction duration were found for both the 30° [122.5 ± 10.1% maximal voluntary isometric contraction (MVIC)] and 45° (124 ± 9.1% MVIC) bench condition, resulting in greater sEMG compared to horizontal (98.2 ± 5.4% MVIC) and –15 (96.1 ± 5.5% MVIC). The sEMG of lower pectoralis was greater during –15° (100.4 ± 5.7% MVIC), 30° (86.6 ± 4.8% MVIC) and horizontal (100.1 ± 5.2% MVIC) bench conditions compared to the 45° (71.9 ± 4.5% MVIC) for the whole concentric contraction. The results of this study support the use of a horizontal bench to achieve muscular activation of both the upper and lower heads of the pectoralis. However, a bench incline angle of 30° or 45° resulted in greater muscular activation during certain time points, suggesting that it is important to consider how muscular activation is affected at various time points when selecting bench press exercises.

Influence of bench angle on upper extremity muscular activation during bench press exercise. Eur J Sport Sci. 2015 Mar 23:1-8. 

http://www.tandfonline.com/doi/full/...22605#abstract

post #52122 of 57263
Quote:
Originally Posted by hendrix View Post


you don't have to. you can squat every day if you want.

No, you don't have to.

I train squat, bench, dead 3-5 days in row most weeks.

 

If you decide to increase the frequency, make sure to decrease the volume per session at first. Over time you can surpass your previous volume.

 

 

Quote:
Originally Posted by Coldsnap View Post

Dunno, this is my bro shoulder / tricep day. hopefully it will help me fill out

Seated military press - 12,10,8,6,12
standing arnold dumbell press - 4 x 10
smith machine military press - 3 x 20
bent over cable laterals - 4 x 10
seated dumbell front delt raise - 4 x 10
shrugs - run the rack
dips 3 x 15
skullcrushers - 12,10,8,6,15
single arm cable pushdowns - 3 x 12

 

I probably sound like a broken record at this point, but you haven't thought of doing high frequency instead of high volume per session?

post #52123 of 57263
Quote:
Originally Posted by conceptionist View Post

I probably sound like a broken record at this point, but you haven't thought of doing high frequency instead of high volume per session?

I'm just getting off a high frequency routine, was about 3 months or 4. It worked well when I was really busy and could only make it to the gym 3 days a week. So I bench / squat / dead variation every workout. It worked good for me, but since I have 4-5 days a week to train now I think brosplit is still the best for bodybuilding type stuff.
post #52124 of 57263
Quote:
Originally Posted by Coldsnap View Post


I'm just getting off a high frequency routine, was about 3 months or 4. It worked well when I was really busy and could only make it to the gym 3 days a week. So I bench / squat / dead variation every workout. It worked good for me, but since I have 4-5 days a week to train now I think brosplit is still the best for bodybuilding type stuff.

 

Ok, didn't think you had tried it. Then you know what works for different goals and under different circumstances at least.

post #52125 of 57263
Quote:
Originally Posted by conceptionist View Post

Ok, didn't think you had tried it. Then you know what works for different goals and under different circumstances at least.

Yea, I'll definitely re-visit in during times I can't make it to the gym a lot. Or when I'm doing a strength cycle. It did awesome things for my highbar squat, with all that opportunity to practice the movement.
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Culture › Health & Body › Random health and exercise thoughts